Enjoy your yummy salad!
With all of the recipes presented here (and with any other recipe you may choose to use). Because the Diet Solution does promote the inclusion of many fruits and vegetables into your daily meal plans. depending on metabolic type and the number of calories required daily. especially salad. For example. Here are a few points to remember and consider for each recipe:
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. and the more whole and natural the food you eat. fun and interesting. Please adjust recipe portions to suit your meal plan. according to the Allowable Servings Guide and the Food Choices charts. if you are a Carb Type allowed four 1-oz servings of protein for dinner and a salad recipe calls for 6 oz of chicken (or doesn’t specify a portion size). fresh food is best. submitted by our very own Diet Solution customers. Remember. I highly encourage you to try at least one new recipe per week that suits your meal plan. adhere to all the principles taught in the manual. eat only 4 oz of chicken with your meal. Also. remember that allowable food servings and portion sizes differ for each person.
Also. the healthier you will be—and the better you will feel.Introduction
This guide includes some fantastic salad recipes. All recipes have been thoroughly reviewed and approved by me to ensure that each one follows all Diet Solution requirements. Eating the same foods. be adventurous and try some foods that you have never tried before. again and again leads to boredom and abandonment. as instructed in the Chapter on Daily Meal Planning. To prevent this from happening. it is essential to keep your salads new.

Poultry. hormone. and fish. fresh. Nuts and seeds should always be raw and preferably organic. and wild meats. preferably. & Fish
Organic ingredients are always best.Go Organic Meats. Honey should always be raw and can be used to sweeten any dressing. Cooking and/or roasting nuts damages the health benefits of raw nuts. Celtic sea salt or Redmond’s Real Salt. Eggs. Fresh ingredients with minimal processing are always best Cheese should be raw and organic Yogurt should be full fat and organic Organic butter from grass fed cows is your best choice
Salt Oils
Water Honey Sweeteners
General Ingredients Cheese Yogurt Butter
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. If you are going to roast your own nuts use the lowest temperature possible (preferably below 300 degrees) and even that will do some damage to the nuts so choose raw whenever possible. Whenever possible.and antibiotic-free. choose free-range. eggs. Water should be pure and filtered. Oils should be cold expeller pressed and preferably organic (Organic Extra Virgin Olive Oil is your best choice). Use an unrefined sea salt or. poultry.

Set the vegetables aside. bring a large pot of salted water to a boil and fill a mixing bowl with ice and water. 2 to 3 minutes. until are nicely browned and tender-crisp.
¾ cup of extra-virgin olive oil Freshly ground black pepper 30 green beans. for indirect-heat cooking. Build a fire in a charcoal grill.Kennedy Saskatchewan Canada Page
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. coat all the vegetables. pitted and halved 1 cup of mixed baby lettuces ½ cup of crumbled raw feta cheese. trimmed
10 baby carrots. transfer the vegetables to a platter and leave to cool. Trim the fennel and cut crosswise into slices 1/2 inch thick. Drain the vegetables and set aside. Season with salt and pepper. Add the green beans to the boiling water and. Cut the carrots and green beans on the bias into 1/4-inch pieces.
Ingredients
1 medium eggplant 1 medium zucchini 1 medium yellow squash 1 medium fennel bulb 1 small red onion 8 asparagus spears Sea Salt Water
Meanwhile. trimmed
½ cup of Kalamata olives. Trim the asparagus.Mediterranean Grilled Chopped Vegetable Salad
Instructions
Cut the eggplant. zucchini and squash diagonally into slices 1/2 inch thick. Add the baby carrots and boil until tender-crisp. as soon as it returns to the boil and the beans are bright green. turning as necessary to prevent scorching. As they are done. Peel the onion and cut crosswise into slices 1/2 inch thick. transfer to the ice water. Cook. plus ¼ pound block (optional) 3 tablespoons of lemon juice 3 tablespoons of sherry vinegar
½ cup of Sun-Dried Tomato Vinaigrette (see Dressings) ¼ cup of chopped fresh parsley leaves
Submitted By: Angela McDaniel . With 1/2 cup of the olive oil. place the vegetables on the cooking grid not directly above the heat. or preheat a gas grill. use a wire skimmer or slotted spoon to transfer them to the ice water. When the fire is hot. 5 to 7 minutes total cooking time. Cut the grilled vegetables into 1/2-inch pieces.

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Creamy Salads
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Chop the green onions including the green part and add them to the mix. Add equal parts mayo and yogurt. there is no set quantity of ingredients. it can be done with yogurt or kefir only. salt and pepper to taste and toss everything together until mixed. without the mayonnaise. no need to peel them.Canada Page
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. the better) Plain yogurt or kefir with live cultures Isabel’s Homemade Mayonnaise (see Dressings section) Salt and pepper
*For this salad. taste. If you’re using baby potatoes. Good on its own. potato is the main ingredient so it should dominate while the rest are just complementing and flavoring the salad. depending on your mood.
Submitted By: Sorana . Take them out of the water and let them cool. Green Onions and Champignon Mushrooms
Instructions
Boil potatoes with their peel on until they are done (so you can easily slide a fork in them).Ingredients
Potatoes
Potato Salad with Red Radishes. Just double the quantity of the yogurt or kefir. also great with meats done on the barbecue. peel them and roughly chop them in cubes about 1” size. Make sure the potatoes have cooled completely by the time you start adding in the rest of the ingredients. You can use more or less of each ingredient. Chop radishes and mushrooms in slices and add them in with the potatoes. just chop them into halves or quarters. It can be served immediately or refrigerated for later use or even the next day. When they are cool enough to touch.
For a lighter version on hot summer days. equal parts red radishes and mushrooms Green onions Lettuce (the crunchier sort. However. or what is available.
Approx.

Cover and place in the refrigerator overnight. Leftovers can also be added to soup. Do not use a food processor--it must be cut by hand to work properly. A handful of raw nuts can add fat. hard cheddar cheese (raw)
Instructions
Cube all ingredients into ½ inch cubes or. Use this salad as a relish to replace more calorie rich condiments. preferably. smaller. (No separate dressing is necessary. Mix all ingredients together in a large bowl. or some cubed chicken or turkey breast can add a lean protein. Submitted By: John and Angela Post
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.) Variations: Add celery or carrot or both. The juices will come out of some of the veggies and meld together for a beautiful and flavorful ready-made dressing. Use several colors of sweet pepper to make it more eye-catching.Post’s Lettuce-less Salad
Ingredients
1 medium red onion 1 medium sweet pepper (any color) 1 large cucumber (peeled or not) 1 medium tomato 8 oz.

Remove from heat. Enjoy!! Lovely served warm but also nice cold. cover and simmer for 10-15 minutes or until the liquid is mostly absorbed.
1 cup pumpkin. cubed
In a large bowl mix the quinoa and spinach with the roasted vegetables. roughly torn Olive Oil & Lemon Juice dressing (see Dressings section)
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. Pour on dressing and toss. Replace the lid and leave for a few minutes until the spinach is nicely wilted. Fluff quinoa with fork and stir through the torn spinach.
2 cups baby spinach. cubed
Bring stock/water and quinoa to the boil.Warm Quinoa Salad
Instructions
Roast the pumpkin and sweet potato with some coconut oil until tender
Ingredients
1/2 cup quinoa 1 cup organic chicken / vegetable stock (you can just use water though) 1/2 cup walnuts 1 sweet potato.

rinsed and drained
One 15 oz can of black beans rinsed and drained One 15 oz can of white beans rinsed and drained
One 15 oz can of sweet corn.
This can be served immediately or made ahead and left to marinate in the refrigerator for up to 8 hours.
Recipe Courtesy of: The Can Opener Gourmet by Laura Karr Submitted By: Dianne Page
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. drained ½ cup of olive oil.to large-sized mixing bowl.
¼ teaspoon of cayenne pepper
Combine oil. Pour the entire contents of the bowl over the bean mixture. Toss to coat and to blend the colors. Whisk in bowl until ingredients are well mixed.Red. White and Black Bean Salad
Ingredients
One 15 oz can of red kidney beans. vinegar and spices in a bowl. or apple cider vinegar ½ teaspoon of garlic powder ½ teaspoon of black pepper ¼ teaspoon of chili powder ½ teaspoon of ground cumin
Instructions
Combine beans and corn in a medium. or other oil ¼ cup of rice vinegar.

toss in the other ingredients. to taste
Instructions
The key to this salad is marinating the onions: Combine the olive oil. chopped 3 tablespoons of olive oil
3 tablespoons of apple cider vinegar 1 large or 2 small cloves of garlic. Enjoy!
Submitted By: Ravit Elkis Jaegermann – Herzeliya. of feta cheese 2 cups of tomato. crushed 1 teaspoon of mustard Salt and pepper. Israel Page
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. vinegar. Slice the onions very thin. and toss them with the oil-vinegar mix. Place in the refrigerator all day. Right before serving. garlic and mustard (with salt and pepper to taste) first thing in the morning.Broccoli-Tomato Salad
Ingredients
1 large or 2 medium red or purple onions 2 cups of fresh broccoli 3 – 4 oz.

Submitted By: Nancy Page
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. Add ground flaxseed and toss lightly. Can use any other fruit – especially good with fresh pineapple or peaches replacing the raspberries. ground
Instructions
Slice banana and sprinkle with juice of lemon.Banana Delight Salad
Ingredients
1 banana 1 tablespoon of honey 1/6 of a lemon ½ cup of raspberries
1 ½ tablespoons of flaxseed. or add more fruit for a full salad. Serves 1 or 2. and drizzle the honey over everything. Add the raspberries.

Bring to a slight simmer and reduce to low heat for 5 minutes. Mix the vinegar and oil together and set aside. Toss and cook for another 2 minutes. Place lettuce on a plate or bowl and add chopped avocado. Cook for 1-2 minutes before tossing them so they get a little caramelized. The longer the more sugary sweet they get.Strawberry Balsamic Avocado Salad
Ingredients
Handful of baby spinach or frisée 1/4 avocado 1/4 onion 2-3 strawberries 1 tablespoon of balsamic vinegar 1 tablespoon of coconut oil Walnuts (optional)
Fresh cracked black pepper
*all amounts are per person
Instructions
Pre-heat sauté pan to medium high with a dollop of coconut oil or butter.
Submitted By: Jennipher Hau – Vancouver. Top it off with the caramelized onions and drizzle the dressing over the top. I reduce down my balsamic to make it sweeter and burn off the alcohol taste. Turn down the heat to low and let sit for 10-15 minutes or whatever you have patience for. Enjoy. Wash lettuce and set aside. strawberries and even a couple of walnuts if you want a crunch. Washington Page
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. Slice the onion thinly and place in the pan. Finish with fresh cracked black pepper.

substitute an apple for the pear. Top with pecans and cheese. or a Raspberry or Red Wine Vinaigrette
Instructions
Toss lettuce. thinly sliced
1/2 – 1 cup chopped pecans
1/4 cup crumbled feta cheese or bleu cheese
Pear Dressing (see Dressings section). and onion. Pour dressing over all. For dressing.Pear Salad
Ingredients
1 small head of Romaine lettuce. combine ingredients. pear.
Submitted By: Joan Roach Page
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. or hearts of Romaine 1 large D’Anjou pear cubed 1 red onion.
For another delicious take on this salad. Mix well or shake in a jar until well blended. Add cooked chicken to make it a full meal dish.

Cut into large slices and break up a bit (keep pieces on the large size for the crunch).
1-2 lemons. squeezed for juice Salt and pepper. Texas Page
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. Enjoy!
Ingredients
3 heads of Romaine lettuce 1 large sweet onion 1-2 avocados Pecorino cheese ¼ cup olive oil
Combine lemon juice and olive oil. Adjust as needed. Crisp. to taste
This salad is still yummy after a day – a bit softer. Slice avocados and arrange over lettuce.Webster.
Submitted By: Julie Meyer . but still very tasty. Yummy Salad
Instructions
Wash Romaine lettuce.
Grilled steak or chicken *Ingredients are designed for making large portions. Cut onions into ¼” rings and then slice rings into thirds.Gloria’s Cool. Slice meat into bite-sized pieces and add to salad. and pour over salad. Grate Pecorino cheese over salad.

diced
Any other salad ingredients that you have and enjoy
Instructions
Heat the butter and brown the mince. When meat is cooked spoon some over your salad. plate salad ingredients. New York Page
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.Mincemeat Salad
Ingredients
1 teaspoon butter 2-2 ½ cups of mince (can use any. Serve immediately. Bring to a boil and then lower heat and simmer until meat and vegetables are cooked and stock has reduced and thickened slightly.
Submitted By: Kate C. but beef is tasty) 2 garlic cloves. soy sauce. cook until fragrant. and season to taste. Add stock. diced small (whatever you have in the fridge is good) ½ cup of beef stock Dash of soy sauce Salt and pepper
Mixed salad leaves Cherry tomatoes ½ pepper.
Meanwhile. Add garlic. – Binghamton. Add diced vegetables and cook for 2 minutes. minced 2 cups of vegetables.

Instructions
Thaw peas. Chop the onion and celery and toss together with the peas. Add in the mayo or yogurt until you get it to the desired consistency. Fry the bacon crispy and top each portion of salad with a sprinkling of bacon.

Variation: Add 1 cup cooked and cooled tri-colored quinoa to salad, increasing the amount of mayo till desired consistency is met. Can also add some chopped red pepper to add some color!

) Sprinkle with sea salt.
Ingredients
1 cup of fresh baby organic spinach leaves ¼ onion 2 teaspoons of olive oil 1 6-10” zucchini 4 large eggs 3-4 slices of turkey pastrami Granulated garlic. garlic. Separate into quarters and flip over to brown other side. Stir a little and brown zucchini while adding the spinach and stir until it gets wilted. and pepper. Slice zucchini into 1/8” slices and add to pan. (Skip cheese if want to watch fat. Slice ¼ of the onion and cut into quarters and add to pan. spreading the olive oil around. or fresh crushed garlic Sea salt Coarse ground black pepper
1 cup of cooked brown rice (optional)
Submitted By: Brian Page
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. Lightly beat eggs and add to pan. Tear small pieces of pastrami and add to pan. Add cooked brown rice if a larger portion is needed. Stir for a few seconds to get the egg on everything.Popeye the Sailor Quiche
Instructions
Heat a deep 10” skillet. Let cook for a minute or two until bottom is brown. Add Pepper Jack cheese on top while hot so cheese melts all over.

Remove from the heat immediately and allow to cool slightly. Makes 8 servings.Spinach and Avocado Salad
Ingredients
30 English spinach leaves (90g/3oz)
1 red or green curly-leafed lettuce (or any combination) 2 medium avocados 3 tablespoons of extra virgin olive oil 2 teaspoons of sesame seeds 1 tablespoon of lemon juice
2 teaspoons of wholegrain mustard
Instructions
Wash and thoroughly dry the spinach and lettuce leaves. Scatter over the leaves. Add the sesame seeds and cook over low heat until they just start to turn golden. pour over the salad and toss gently to coat leaves.
Submitted By: Kerry Bowles – Karoonda. and place in a large serving bowl. Stir to combine. Salad is best served immediately. While still warm. Tear leaves into bite-sized pieces. South Australia Page
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. Peel the avocados and cut into thin slices. remaining oil and mustard to the pan.
Heat 1 tablespoon of oil in a small pan. Add the lemon juice.

If it never thickened and you’re stirring a puddle. Adjust the seasoning with the salt and pepper and more lemon juice.Ingredients
• • • • • 1 egg
Isabel’s Homemade Mayonnaise
1 cup olive oil Juice of 1 lemon. if you’re still partway through the process. whisking vigorously. chances are you will need to start over.
5. with a mixing bowl and whisk. adding the oil in a slow. Reserve the whites for other recipes. Continue to whisk constantly. in a steady stream. whisking to mix. 2. plus extra for a double recipe.
By Isabel De Los Rios
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.) 3. add enough water to thin it to the consistency you desire. or vinegar
A pinch of salt (and pepper. steady stream. 7. (Or. Store fresh mayonnaise in the refrigerator and use within five days. The key for either method is to add oil very slowly. with your whisk forming ribbons through the mixture. Combine the egg and lemon (or vinegar) in the bowl. 4. Add about a teaspoon of water at a time. Add in remaining oil. you can save the emulsion by adding another egg yolk.) 6. adding the oil in a slow. while the processor is running or you’re whisking vigorously. (You can make mayonnaise in a food processor or by hand. if desired. steady stream. If the mayonnaise starts looking too thick. When the oil is all mixed in. if desired) Water to thin the mayonnaise
Preparation
1. Separate the eggs in your recipe. Continue to whisk constantly. the mayonnaise should be thick and fluffy.

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certified by the Corrective Holistic Exercise Kinesiology (C. toned and vibrant body. This led her to personally seek out doctors and health professionals that were using nutrition to get great results (as far as health and weight loss) with their patients and clients. She is the author of The Diet Solution Program and the Owner of New Body – Center for Fitness and Nutrition in New Jersey. hands down. Isabel is able to educate clients and readers all over the world through her books.000 people all over the world lose incredible amounts of weight. seminars. She has since reached and maintained an ideal weight. Not willing to sit around waiting for this grim prediction to become a reality. Her strategies work. including diabetics.) Institute in San Diego. Isabel was told that she was doomed to suffer from the same health problems as the generations who preceded her. is vibrantly healthy and shows no indication that conditions like diabetes will affect her as they have so many in her family. California. The overweight daughter and granddaughter of type 2 diabetics.
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. as well as healthy individuals who wish to maintain health and prevent disease. She is also a Holistic Nutrition Lifestyle Coach.E.So…just who is Isabel De Los Rios?
Isabel De Los Rios is a certified nutritionist and exercise specialist who has already helped over 25. Isabel De Los Rios found her passion for nutrition as a teenager.K. heart disease patients. She is a Certified Strength and Conditioning Specialist.H. but motivates them to achieve what Isabel has. and the media which all focus on the essential principles of fat loss nutrition and achieving a healthy. cancer survivors. Isabel graduated from Rutgers University with a degree in exercise physiology (a pre-med curriculum). as long as her simple principles are followed. This approach has created results for so many once frustrated dieters. Isabel’s cutting edge and completely different approach to nutrition is what sets her apart from all the rest. the highest and most advanced certification given by the National Strength and Conditioning Association. She truly enjoys a high level of wellbeing that not only surprises most people. She counsels many special populations. She has become the #1 “go to girl” when it comes to Fat Burning Nutrition by several of the most popular fitness professionals around the globe. regain their health and permanently change their lives. and overweight individuals. hundreds of online articles. she pored over every nutrition and diet book available in search of the answers to her family’s weight and health problems.